Monday, May 11, 2009

More barbell complex workouts

These little gems were created by Alwyn Cosgrove, so you know they're good!

Complex A
Bent over barbell row
Hang clean
Front squat and push press hybrid
Jump squat (bar on back)
Good morning

Complex B
Romanian deadlift
Hang clean and front squat and push press (combination lift, perform one rep of each in series)
Reverse lunge (alternate legs)

Complex C
High pull (onto toes)
Squat clean (clean the bar from the hang and then drop into a full squat on the catch)
Military press (strict)
Jump lunges (switch legs)

Complex D
Jump squat
Squat and hold for 10 seconds
Military press
Push press
Squat and press (combination lift, perform one rep of each in series)

Alwyn's suggested progression is as follows:

Week one: 4 sets of 5 reps of each, 90 seconds rest
Week two: 5 sets of 5 reps of each, 75 seconds rest
Week three: 5 sets of 6 reps of each, 60 seconds rest
Week four: 6 sets of 6 reps of each, 45 seconds rest.

Another option would be an undulating periodization thing:

Do three complexes a week. On Day 1 do Complex A, 6 sets of 4 reps, with 90 sec. rest. On Day 2, do Complex B, 3 sets of 15 reps, with 60 sec. rest. On Day 3 do Complex C, 4 sets of 10 reps with 75 sec. rest. Then on Day 1 of the following week start in with Complex D, 6 sets of 4, yadda yadda yadda. Note that even on Day 1 you're not going to be able to use nearly as much weight as if you were doing straight sets. And that's okay, because this is meant to be a metabolic stimulus, not a hypertrophy stimulus. You'll get tremendous benefits in terms of general conditioning and muscular endurance, but if you're looking to maximize size and/or absolute strength you should do something else.